Mountain Biking Fitness | Mountain Biking HQ

When I was talking to a few of my friends this weekend that happen to be mountain bikers, I heard a lot about the phenomenon of experiencing numb and tingly hands during the ride. Since I wanted to offer some kind of helpful solution, I took it upon myself to find some solutions for how to fix and prevent this from happening. How can you fix numb hands after mountain biking? To fix numb hands after mountain biking, you can engage in a stretching exercise with a kettlebell weight that will help you stretch and practice the correct position. Numb hands can be prevented by stretching beforehand and demonstrating proper form, among other methods. For nature lovers and outdoor enthusiasts alike, mountain biking can be a thrilling and enjoyable activity for everyone involved. The only down side to this activity is the numb hands side effect that comes with mountain biking for long periods of time. Keep reading to find out how you can fix numb hands after you’ve been mountain biking, as well as how you can prevent it from happening again on your next trip. How To Fix Numb Hands After Mountain Biking When it comes to going on long mountain biking trips, there is nothing worse than getting numb and tingly hands, or so I’ve heard. In this section, we will be going over exactly how you can fix numb hands after mountain biking. In the list below, you will find some helpful stretches and exercises that will help to ease the discomfort when you return from your journey. All of these items can double as precautions before going on your next trip to prevent the same issue from happening again. How To Fix Numb Hands After Mountain Biking: Swinging kettlebell Holding position upside down with wrist Overhead kettlebell presses Stretching wrists and forearms The first, and most helpful, thing that you can do once you have returned from a mountain biking trip and you are experiencing numb hands is to use a kettlebell weight to stretch out the wrists. In order to do this, you will begin in a standing position with your legs spread about shoulder length apart. The kettlebell weight should be standing up on the ground below you in between your legs. Next, you will bend down with one wrist reaching down and getting a good grip on the handle of the weight. In one smooth motion, you will swing the weight backwards between your legs and hoist it up in front of your face with just one wrist. At this point, the kettlebell weight will be held upside down in one hand, with the wrist being completely straight. The purpose of this exercise will be to stretch the tendons in the wrist while allowing you to practice and get used to the proper form. In the same position with the kettlebell weight being held upside down, you can hold it in place for up to 30 seconds, repeat the initial exercise, and even raise the weight above your head with one arm to perform overhead squat presses once you get the hang of it. Aside from these kettlebell exercises, you can interlock your fingers with your arms straight out in front of you, pushing your wrists outward and stretching them. Basically any kind of stretch that will target your wrists and forearms will be beneficial in this situation. What Causes Numb Hands On a Mountain Bike In order to prevent numb hands from happening to you on your next mountain biking trip, it is a good idea to become educated on what actually causes this problem. The list down below will give you a good idea of what you should be aware of and stay away from during your travels to prevent numb and tingly hands. Causes Of Numb Hands: Incorrect wrist position Compressed nerves in hand Incorrect bike adjustments The most common cause of numb hands on a mountain bike is the incorrect wrist position. The ideal wrist position is something that not a lot of people are conscious about, but it is one of the most important aspects of any biking trip. Some of the mistakes that can happen when it comes to wrist positions are a leaned wrist, placing stress and pressure on the inside muscles of the wrists. When the wrist is curved, the pressure of the body weight places a strain on the muscles, stretching them in the wrong direction for too long. The tingling feeling that sometimes occurs comes from the nerves being pinched in the wrist. There are two main nerves in the hands that run through the bottom and middle of the wrist, connected to each finger in different areas. Putting this pressure on the nerves for long periods of time can create that numb feeling that is spread to the fingers and the rest of the hand. The most common nerve that is pinched is called the ulnar nerve, which connects the bottom of the wrist to the ring finger and pinky. The best practice to follow as far as wrist form while mountain biking is to make sure that your wrist is as straight as it possibly can be. While it shouldn’t be completely straight because this could cause even more problems, it should be in a straight line with your forearm. It should not be curved or bent for any reason throughout the ride to avoid putting any unnecessary strain on the tendons and ligaments. The next common cause of hand numbness in mountain biking is the incorrect bike adjustments. For example, the seat might be too elevated, pushing the body weight onto the hands and wrist more than it should be. In addition, the shifters on the bike handles can be too far out onto the sides, which will make the wrist bend and cause these negative effects. What Adjustments Can Be Made To Your Bike To Prevent Numb Hands? If you find yourself frequently suffering from numb hands no matter what you try before and after each ride, there are a few adjustments that can be made to your bike to prevent them. Adjustments To Prevent Numb Hands: Adjust Seat Adjust Handlebars Along with maintaining the correct wrist position, you might need to adjust the seat and handlebars on your bike before you take it out. If the seat is too elevated, it will push the body weight forward onto the hands and wrist, which will eventually cause the numbness you are experiencing. The seat should be almost completely flat, with no visible angle. On the other hand, the shifters on the handlebars should not be too far out to the side, nor should they be too low. You should be able to comfortably place your wrists in a straight line with your forearm without straining them. If you are not able to do this, you might need to make this adjustment. Equipment You Can Wear To Prevent Numb Hands Along with all of the stretches and exercises you can do for numb hands from mountain biking, there are also some pieces of equipment you can purchase to help you out even more. Equipment For Numb Hands: Winged Handlebars Padded Gloves Handlebar Tape/Gels Winged handlebars can be a great asset for preventing numb hands during a mountain biking trip. They essentially create a platform for the wrists to lean at an angle, so the rider doesn’t have to focus so much on keeping them in a straight line. Additionally, there are special gloves that can be worn in order to alleviate some of the pressure that is being pushed onto the hands and wrists. Ideally, these gloves will be properly fitted and have a cushioned padding to distribute the weight. Handlebar and tape gels can also be wrapped around the handles to make it feel softer, easing the impact of the body weight crashing onto the wrists. As you can see, there are tons of remedies for numb hands while mountain biking as well as ways to prevent them before they even become an issue. Even though a lot of mountain bikers frequently suffer from this issue, there is always a solution going forward. Related Questions At what angle should my seat be adjusted to in order to prevent numbness? The seat on your mountain bike should be angled at a perfect 0 percent. In order to measure this, you can use a simple level tool. As a general rule, the seat can be elevated up to an angle of 3 percent, but should generally not be past that number for the best results. How can I make my wrists stronger to handle mountain biking? If you have tried all of the other exercises and suggestions in this article already and they have not worked for you, you might have a weak core. The best exercises to do for mountain biking include core strengthening exercises and hamstring stretches for flexibility, along with the proper wrist stretches and exercises.